STANDARD ATHLETE IN SCHOOL, IN SEASON DAILY FOOD SCHEDULE

6:45am Awake / Breakfast
2 Bowls of cereal or pancakes or waffles or french toast, glass of Milk

School Day: Brunch
Piece of fruit or yogurt

School Day: Lunch
Pasta, Rice, or Potatoes, Glass of Milk, Piece of fruit

Workout or Practice:
Sports drink before, water during, Sports drink after

5:30 - 6:15pm Dinner
Meat / Chicken or pasta with Vegetables and 2 Glasses of milk

Prior to Bedtime: Late Night Snack
Protein Drink or yogurt

Note: Carbohydrate sources become the focus of the diet as they represent the body's first source of energy conversion. Breakfast, as during the off season, is a must since this is the time of the day when the muscles and liver are at their lowest with respect to glycogen levels. Without a breakfast, the body will be in an energy need state throughout the day and adversely affect athletic performance.

STANDARD ATHLETE SUMMER DAILY FOOD SCHEDULE

9:00: Awake / Breakfast
2 Bowls of cereal or pancakes or waffles or French toast, 1 Bagel with an all?fruit spread and 1 tsp. butter, Piece of Fruit, Glass of Milk

10:30: Snack #1
2 pieces of fruit plus crackers and peanut butter or a cupcake or pudding or 1 brownie

12:15: Lunch
2 Tuna Fish or Turkey Sandwiches or 1 cup of pasta with a meat sauce, 2 bread sticks, Glass of Milk

Mid Afternoon: Snack #2 (Prior to workout)
1 Sports Drink, Piece of Fruit and graham crackers

Mid Afternoon: After workout
Protein Drink (Skim Milk, Instant Breakfast Mix, 1 Banana, 1 tsp. Peanut Butter)

6:30: Dinner
Tossed Salad, Meat / Chicken / Fish, Brown Rice or Vegetables, Sports Drink

Prior to Bedtime: Late Night Snack
1 Peanut Butter Sandwich and 1 Protein Drink

PROTEIN DRINKS

RECIPE 1: BANANA BOOSTER:

2 cups skim milk
1 ripe banana
1 tablespoon honey
1/2 cup low fat banana yogurt

Place all ingredients in a blender and process.

RECIPE 2: PINEAPPLE FLIP:

2 cups skim milk
1 egg
1/2 cup of unsweetened crushed pineapple
1/2 cup low fat banana yogurt

Place all ingredients in a blender and process.

RECIPE 3: PEANUT DELUXE:

2 cups skim milk
1 cup Briar's fat free ice cream
4 to 6 peanuts

Place all ingredients in a blender and process.

RECIPE 4: STRAWBERRY FLIP:

2 cups skim milk
1 egg
4 or 5 fresh strawberries
1/2 cup low fat strawberry yogurt
1 tablespoon of honey

Place all ingredients in a blender and process.

RECIPE 5: CREAMY ORANGE PROTEIN SMOOTHIE:

8 oz. of diet orange soda
5 grams of creatine monohydrate

Place all ingredients in a blender and process.

RECIPE 6: MILK DRINK:

10 ounces orange juice
� cup low fat dry milk
1 banana
1 cup low fat yogurt

Place all ingredients in a blender & process. Add flavoring such as honey or millet as desired.

RECIPE 7: CHOCOLATE MONKEY:

� ripe banana
2 scoops chocolate whey protein
4 ounces skim milk
4 ounces water
1 cup ice

Place water, skim milk and ice in blender and process until ice is chopped. Add banana and protein and mix until blended.

RECIPE 8: CHERRY CHOCOLATE:

2 scoops chocolate whey protein
� tsp kool aid sugar free cherry flavor powder
4 ounces skim milk
4 ounces water
1 cup ice

Place water, skim milk and ice in blender and process until ice is chopped. Add kool aid powder and protein and mix for 15 seconds at medium speed.

RECIPE 9:CHOCOLATE RASPBERRY:

2 scoops chocolate whey protein
� cup frozen raspberries
1 tbsp crystal light non fat raspberry
8 ounces water
1 cup ice

Place water and ice in blender and process until ice is chopped. Add crystal light, raspberries and protein and mix for 15 seconds at medium speed.

RECIPE 10:FROSTY BANANA:

2 scoops whey protein
1 banana
8 ounces skim milk
2 tbsp orange juice
1 tsp honey
1 cup ice

Place all ingredients except protein and process until ice is chopped. Add protein and process until frothy.

RECIPE 11:FRUIT INDULGENCE:

2 scoops whey protein
� cup of favorite fresh fruit
1 cup flavored low fat yogurt
4 ounces water
1 cup ice

Place all ingredients in blender and mix well.